Sleep 7–9 hours consistently
Keep a regular sleep schedule
Exercise regularly
Include aerobic training
Add strength training
Avoid overtraining
Manage stress daily
Practice slow breathing
Use meditation or mindfulness
Spend time outdoors
Maintain healthy hydration
Eat a balanced diet
Get enough calories
Limit alcohol
Avoid smoking
Reduce excess caffeine
Treat sleep apnea
Manage chronic conditions
Maintain a healthy body weight
Build recovery days into training
Improve sleep quality
Stay socially connected
Track HRV trends over time